It is necessary to train the muscles of the arms at the same time as working out the shoulder muscles. In addition, you must decide in advance what exactly you want: to make the muscles more prominent or to increase their mass. Not only the training program will depend on this, but also the diet.
Instructions
Step 1
In order to make your muscles more prominent, you will need to stick to a protein diet. In this case, it is necessary not only to increase the amount of proteins, but to replace some of the carbohydrates with them. It will not be superfluous to reduce your fat intake. Note that it is to reduce, and not completely abandon it. Just try to season salads not with mayonnaise, but, for example, with olive oil or soy. And instead of fatty meat, use chicken. In the event that you need to increase muscle mass, you will not only have to include more protein in your diet, but also increase the number of meals. Eat smaller amounts more often. This will not only allow you to build muscle fibers, but also increase the effectiveness of your workouts (exercising on a full stomach is quite difficult, and even useless).
Step 2
Now you should go directly to the exercises. Let's start with the shoulders: take a standing position, feet shoulder-width apart. Take dumbbells in your hands, and then lower them along your torso. Raise your shoulders first, then lower your shoulders. Exhale when lifting, and exhale when lowering. Next, you should perform your shoulders in circular movements back and forth.
Step 3
The next exercise: put your feet back shoulder-width apart, and tilt your torso slightly forward. Do the same movements as for crawl swimming. When you bend your arm and raise it, exhale, and when you straighten it, inhale.
Step 4
Now put your feet shoulder-width apart again, and lower your arms along your torso (palms inward). Begin to make circular movements with your hands forward and then back. When raising your hands, exhale, and when lowering, inhale. After that, sit on a chair or bench, take a barbell. Squeeze it with a wide grip from behind your head. Watch your breathing.
Step 5
The next exercise is aimed at training the arms, not the shoulders. It is performed with dumbbells in a sitting position. By the way, you should sit on the edge of the bench with your feet apart so that they are wider than shoulder level. Place the elbow of one hand on the inner thigh, and rest on the knee of the leg with the other. Bend over, straighten your arm as much as possible (it is desirable that the dumbbell almost touches the floor). At the same time, try to keep your back straight. Return to the starting position and do the same, but now take the dumbbell in your other hand.
